How to loss weight 10 Pounds Naturally

There was a time in this world when the need to lose weight was completely unheard of. People ate well, but they worked well too. They woke up early in the morning and then engaged in a whole day’s work. This work was mostly physical labor. People worked in fields digging, sowing, and harvesting. They tilled the soil, rode horses, worked on farms and ranches. The result was they could afford to eat almost anything they wanted in whatever quantities they wanted.

But that was ages ago, and lifestyles have changed. Most of us have sedentary jobs that demand little or no exercise at all. As a result, weight gain has become a major concern for almost every city dweller.
It’s not about the hourglass figure or the perfectly sculpted and toned body. It is more about staying fit and remaining healthy to ensure a long, disease free life. Everybody knows those extra pounds spell illness. Follow the tips in this publication and watch those extra pounds melt away.

Tips # 1 Drink a glass of water before you eat each meal. Water takes up space in your stomach, so you feel fuller without eating as much.

Tips # 2 Have another glass of water while you are having your meal. Again this is another way of making yourself full. Instead of drinking it all at once, take a sip after each bite of food. It will help the food settle and you’ll feel full faster.

Tips # 3 Include foods that contain more water, like tomatoes and watermelons. They contain 90 – 95 % water, so feast on them as much as you like. They fill you up without adding pounds.

Tips # 4 Eat fresh fruit instead of drinking fruit juice. Juice is often sweetened with sugar, but fresh fruit has natural sugars. When you eat fruit, you are taking in a lot of fiber, which the body needs, and fruit is an excellent source of vitamins.

Tips # 5 If you have a craving for fruit juice, try making your own. There are lots of juicing machines on the market.

Tips # 6 If you consume more calories than you should one day, add a bit of extra physical activity to your routine for the following day.

Tips # 7 Stay away from fried foods. The oil used for frying penetrates into the food and adds unwanted calories.

Tips # 8 Do not skip meals. The worst thing you can do while watching your weight is skipping a meal. It has just the opposite effect of what you want. You need to have at least three regular meals every day.

Tips # 9 Fresh vegetables are better than cooked or canned vegetables. Try to eat your vegetables raw. When you cook them, you are removing nearly half the vitamins.

Tips # 10 One egg a day. It’s best if you reduce your egg intake to three a week. If you’re in the habit of eating eggs every day, limit your eggs to one a day maximum.

Tips # 11 Try and adopt a vegetarian style diet. A vegetarian diet is healthy, but research has shown it often is missing vital minerals that come from eating meat. If you try a vegetarian diet, allow yourself to eat meat on the weekends.

Tips # 12 Choose white meat rather than red. White meat, which includes fish and fowl, is healthier than red meat.

Tips # 13 High Fiber multigrain bread are better than white bread. Multigrain breads allow you to increase your fiber and protein intake.

Tips # 14 Reduce your intake of pork. Pork is not something that can help you to lose weight. So the lesser pork you eat the better chances you have of losing weight. And remember that pork includes the pork products as well, things like bacon, ham and sausages.

Tips # 15 Limit your sugar intake. Use sugar substitutes to sweeten your food. They are just as sweetening, but not fattening.

Top 10 Fat Burning Foods For Weight Loss

Bone Broth

Bone broth is one of my absolute favorite healing foods. It truly has the potential to transform your health in tangible ways and help burn fat.  Thanks to the abundance of amino acids bone broth contains, bone broth prevents muscle breakdown, increases your metabolism and helps detoxify your body. While our ancestors ate bone broth regularly, since they wasted no part of an animal’s body, it’s no longer as common in our daily diet. But you can reap the benefits of this ancient elixir. Try making my favorite Beef Bone Broth Recipe to add this nutrient-rich, fat-burning food into your diet.

Green tea

Green tea compounds in the tea-house favourite called catechins help speed up your metabolism. They do this by reducing your levels of the enzyme catechol-O-methyltranferase, which degrades the fat-burning hormone norepinephrine. Too much science? Don’t worry about it: just try to get two or three cups a day. 


If you’re trying to lose weight, chicken is a readily available, powerful fat-burning food. Just three ounces of chicken — about the size of a deck of cards — provides about 37 percent of your body’s daily value for protein. This nutrient helps keep our bodies energized, our muscles looking sculpted and our bellies feeling satiated. Opt for quality, locally grown or organic chicken whenever possible.


Eggs are full of healthy proteins that the body expends a lot of energy trying to process. They’re also packed full of healthy cholesterol and actively reduce the level of bad cholesterol in your blood.

Dark Chocolate

If you thought losing weight would mean giving up all your indulgences, look no further than dark chocolate. A study at Louisiana State University found that gut microbes in our stomach ferment chocolate and boost our body’s production of gut-healthypolyphenolic compounds, including butyrate, a fatty acid that encourages the body to burn fat as fuel and turns off genes linked to inflammation. (Add fruit to the chocolate to boost fermentation and the release of the compounds.) Make sure you go with chocolate that has a cacao content of 70 percent or above—these have the highest concentrations of antioxidant polyphenols.

Coconut oil

Coconut oil should take pride of place in your cupboard because it’s high in medium-chain triglycerides, chemical compounds that encourage the body to burn fat for energy. Cook with it, or put a spoonful in coffee instead of grabbing breakfast on the go. 


Ghee, a clarified butter originally made popular in India, is a surprising fat-burning food. Because of its high smoke point, ghee retains its phytonutrients during cooking. As a bonus, it’s also appropriate for lactose- and casein-sensitive individuals. And, thanks to the medium-chain fatty acids it contains, ghee can actually help your body burn other fats. 

Matcha Green Tea

Sipping on a cup of matcha green tea is more than just soothing; drinking it regularly can actually reduce body fat and lower cholesterol levels. Plus, it helps your body repair more quickly after high-intensity workouts like burst training. I guarantee no energy drink sold at the store can match those benefits!

Black Beans

Research suggests these magical pulses are one of the closest things we have to a fat-burning pill. For starters, beans are a great source of resistant starch, a type of slow-digesting, insoluble fiber that feeds the healthy bacteria in your gut, triggering the production of the chemical butyrate, which encourages the body to burn fat as fuel and reduces fat-causing inflammation. They’re also one of the top sources of soluble fiber. A recent study at Wake Forest Baptist Medical Center found that for every additional 10 grams of soluble fiber eaten per day, a study subject’s belly fat was reduced by 3.7 percent over five years. Black beans? One cup boasts an impressive 4.8 grams of soluble fiber.


Strawberries are rich in polyphenols, helping improve blood sugar control and reduce fat storage and are also high in vitamin C, which helps clear the stress hormone cortisol after exercise to speed up recovery.

Learn Top 5 Weight Loss Myths

1. Cutting down tremendously on calories means that the pounds will drop off quicker.

This is not the case! If you consume too few calories you will actually send your body into a tailspin that can contribute to weight gain as opposed to weight loss. You will end up in a mode of starvation.If a message is sent to your brain that you do not have enough to eat and are starving, this will cause your metabolism to slow down a great deal. This does not facilitate weight loss at all.

According to weight loss experts, diets that are as low as 800 to 1,000 calories per day are dangerous, unhealthy and will lead to weight loss failure. If your body thinks it is suffering from a famine, then it immediately kicks into gear to protect you and will not make it easy to get rid of excess weight.

2. Being strict and depriving myself of foods is good.

If you choose a strict diet that severely limits the foods you eat, such as eliminating one or more food groups or mainly eating only one or two foods, this will bore you and you will lose interest in the diet before too long. The body likes variety and so do your taste buds. This is also unhealthy as your body needs a number of different vitamins, minerals and nutrients and it can only get these from a variety of food choices.  Don’t limit yourself to the point of ridiculousness. This is not an effective means of losing weight and it will not work.

3. Say goodbye to all foods that are not deemed as healthy.

This myth is an extension of number two. If you stop eating EVERY unhealthy food that you enjoy, you will be able to shed pounds easier and quicker. This is untrue. You will still remain motivated and on track if you allow yourself to eat an unhealthy favorite food once in awhile.

Moderation is the key to losing weight and to keeping it off in the long term. If you enjoy pizza or a burger from McDonald’s then partake of these pleasures now and again and don’t allow yourself to feel guilty. You are less likely to fall off the horse so to speak or to binge if you give yourself permission to enjoy “fun foods” when the mood strikes.

4. Eating foods late at night is more likely to pack on the pounds.

This is a common myth that is believed by many. The truth is that if you consume more calories on a daily basis then your body requires, the excess will be stored as fat. The opposite is also the case — if you take in fewer calories than you burn then you will shed pounds. For this reason, the time of day you eat does not really matter so much as how much you eat and how much you burn off through physical activity.

According to health experts, you should never go to bed hungry, as this will prevent you from having a sound sleep. You are fasting while you sleep after all. That is what breakfast the following morning- break the fast- is all about. Eating something small and light, such as a few crackers and
some cheese can actually contribute to a more restful night’s sleep.

5. Eating between meals is a dieting no-no.

It is healthier to eat six or seven small meals and/or snacks throughout the course of a day than to eat three meals and nothing else. If you choose a small healthy snack between meals it can actually do you good. The snack will contribute to strong metabolism and it will keep your blood sugar at a stable level. Snacking between meals in a healthy manner also acts as a way to discourage you from overeating at your next meal.

To feel fuller for a lengthier span of time, choose fiber-rich foods such as bran muffins, oatmeal, whole-wheat toast, mixed raw vegetables and sourdough pretzels. If you are not getting enough fat in your diet this can mean your energy levels will be low. To pump it up higher, snack on nuts such as almonds which are an excellent source of protein. Another healthy snack idea is to combine two snacks together. For example, smear some peanut butter on an apple. Keep in mind that the skin of the apple contains the largest percentage of fiber. Graham crackers and yogurt make for a very healthy snack as well.

Speaking of yogurt, this is a good dairy choice for those who are not so crazy about drinking milk. Yogurt will make you feel full and energized. Look for a brand that contains probiotics such as L. acidophilus which is a live bacterial culture that is instrumental in the maintenance of a healthy
digestive tract.

Healthy Breakfast Recipes for Lose Weight

Here are best and worst breakfasts for burning belly fat. When I talk with someone for the first time about shedding weight, particularly through the midsection, they tell me about what they eat. Usually, people have tried plenty of their own fat-shedding tactics before seeking my advice. The biggest mistake people make when they want to lose weight is they try to follow a one-size-fits-all approach. More often than not, that one-size-fits-all approach involves two words that are the kiss of death for anyone wanting to lose belly fat: low fat. Yes, most low fat diets increase belly fat in those with existing belly fat, aka Apple Types.

Coffee to green tea

In addition to its heart-protective benefits, green tea may also have weight-loss benefits. One study found that a cup of green tea appeared to raise the rate at which you burn calories and speed the rate at which your body uses fat.

Strawberry Avocado Smoothie

Avocados are so healthy, have such a smooth flavor and so easy to disguise in just about anything. In fact, I’ve even made chocolate pudding with avocado! Add the strawberry into it and you’ve got a fresh, absolutely delicious breakfast. 

5 grams of fibre each morning

Fibre fills you up, cleans your insides, and has zero calories. It’s the perfect ingredient for weight loss. Yet most of us eat far below the recommended daily amount. Change that by eating fibre-rich foods at breakfast. Just a few bites of a large raw apple, 1/2 cup of the high-fibre cereal, 1/2 cup of blackberries, or two slices of dark, whole grain rye bread will provide 5 grams. Or try a bowl of oatmeal, adorned with fresh berries.

Berry Banana Breakfast

Strawberries, blueberries, raspberries, banana, and apple are all very rich in Vitamin C and antioxidants, making this Berry Banana Breakfast Smoothie a nutritional powerhouse. As a bonus, this smoothie is metabolism boosting, further aiding in weight loss and weight maintenance.

This yummy Jamba Juice copycat is delicious and easy to make on the busiest mornings, if you prefer a “greener” shake leave the top leaves on your strawberries and add a ½ cup of spinach, you won’t be able to taste them, but you will benefit from the added healthy boost.

Cut and freeze the banana for 4 or more hours (do this the night before) and freeze all of the berries if not already frozen, this will make a thicker, colder shake.

Mixed Sprouts Poha

Well, if you have been following a strict vegetarian diet for some time then there’s no way you don’t know about the benefits of Sprouts. Sprouts are not only good for our digestive health, but they are also equally important for maintaining healthy skin. Moreover, it may regulate blood sugar levels by increasing the activity of hydrolytic enzymes.Poha or beaten rice is well off with carbs which mean you are less likely to feel lethargic during the day hours. Apart from carbs, Poha is also rich in Iron and fiber content.

Herbed Paneer Paratha

Paneer paratha is one of the finest breakfast choices for Indian people on weight loss as it is very low in cholesterol and sugar level. Besides protein and calcium, paneer is an excellent source of conjugated linoleic acid – a fatty acid which aids fat burning process and thereby helps in losing weight.However, you should think twice before making it a daily breakfast choice due to its high saturated fat content.

Chana Dal Pancakes

Due to its low glycemic index and its ability to utilize blood sugar effectively, Chana Dal pancake is a good choice for an early morning breakfast. You can also add vegetables to increase its nutrient content. Besides being healthy, Chana Dal can be used in many ways like roasting and be powdering to make sattu or grind to make besan and all that with taste and keeping health a priority.